Russet potato vs. Garden asparagus — In-Depth Nutrition Comparison
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What are the differences between Russet potato and Garden asparagus?
- Russet potato is higher in Vitamin B6, and Potassium, yet Garden asparagus is higher in Vitamin K, Iron, Copper, Vitamin B2, Vitamin E , Folate, and Vitamin B1.
- Garden asparagus's daily need coverage for Vitamin K is 33% more.
- Russet potato has 4 times more Vitamin B6 than Garden asparagus. While Russet potato has 0.354mg of Vitamin B6, Garden asparagus has only 0.091mg.
We used Potatoes, Russet, flesh and skin, baked and Asparagus, raw types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Magnesium
+114.3%
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Phosphorus
+36.5%
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Potassium
+172.3%
Contains
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Manganese
+44.3%
Contains
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Calcium
+33.3%
Contains
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Iron
+100%
Contains
less
Sodium
-85.7%
Contains
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Zinc
+54.3%
Contains
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Copper
+76.6%
Contains
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Selenium
+360%
Contains
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Magnesium
+114.3%
Contains
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Phosphorus
+36.5%
Contains
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Potassium
+172.3%
Contains
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Manganese
+44.3%
Contains
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Calcium
+33.3%
Contains
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Iron
+100%
Contains
less
Sodium
-85.7%
Contains
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Zinc
+54.3%
Contains
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Copper
+76.6%
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Selenium
+360%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin C
+48.2%
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Vitamin B3
+37.8%
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Vitamin B5
+38.7%
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Vitamin B6
+289%
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Vitamin A
+7460%
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Vitamin E
+1514.3%
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Vitamin B1
+113.4%
Contains
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Vitamin B2
+193.8%
Contains
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Folate
+100%
Contains
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Vitamin K
+1980%
Contains
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Vitamin C
+48.2%
Contains
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Vitamin B3
+37.8%
Contains
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Vitamin B5
+38.7%
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Vitamin B6
+289%
Contains
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Vitamin A
+7460%
Contains
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Vitamin E
+1514.3%
Contains
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Vitamin B1
+113.4%
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Vitamin B2
+193.8%
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Folate
+100%
Contains
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Vitamin K
+1980%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+19.5%
Contains
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Carbs
+452.6%
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Other
+132.8%
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Water
+25.2%
Equal in Fats - 0.12
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Protein
+19.5%
Contains
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Carbs
+452.6%
Contains
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Other
+132.8%
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Water
+25.2%
Equal in Fats - 0.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-20%
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Monounsaturated Fat
+∞%
Equal in Polyunsaturated fat - 0.05
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Contains
less
Saturated Fat
-20%
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Monounsaturated Fat
+∞%
Equal in Polyunsaturated fat - 0.05
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+69.6%
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Glucose
+75.7%
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Fructose
+212.5%
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
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Sucrose
+69.6%
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Glucose
+75.7%
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Fructose
+212.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.14g | 1.78g |
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| Protein | 2.63g | 2.2g |
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| Fats | 0.13g | 0.12g |
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| Carbs | 21.44g | 3.88g |
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| Calories | 97kcal | 20kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g | 1g |
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| Sugar | 1.08g | 1.88g |
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| Fiber | 2.3g | 2.1g |
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| Calcium | 18mg | 24mg |
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| Iron | 1.07mg | 2.14mg |
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| Magnesium | 30mg | 14mg |
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| Phosphorus | 71mg | 52mg |
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| Potassium | 550mg | 202mg |
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| Sodium | 14mg | 2mg |
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| Zinc | 0.35mg | 0.54mg |
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| Copper | 0.107mg | 0.189mg |
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| Manganese | 0.228mg | 0.158mg |
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| Selenium | 0.5µg | 2.3µg |
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| Vitamin A | 10IU | 756IU |
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| Vitamin A RAE | 1µg | 38µg |
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| Vitamin E | 0.07mg | 1.13mg |
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| Vitamin C | 8.3mg | 5.6mg |
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| Vitamin B1 | 0.067mg | 0.143mg |
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| Vitamin B2 | 0.048mg | 0.141mg |
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| Vitamin B3 | 1.348mg | 0.978mg |
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| Vitamin B5 | 0.38mg | 0.274mg |
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| Vitamin B6 | 0.354mg | 0.091mg |
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| Folate | 26µg | 52µg |
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| Vitamin K | 2µg | 41.6µg |
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| Tryptophan | 0.027mg | 0.027mg | |
| Threonine | 0.086mg | 0.084mg |
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| Isoleucine | 0.085mg | 0.075mg |
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| Leucine | 0.125mg | 0.128mg |
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| Lysine | 0.137mg | 0.104mg |
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| Methionine | 0.041mg | 0.031mg |
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| Phenylalanine | 0.104mg | 0.075mg |
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| Valine | 0.131mg | 0.115mg |
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| Histidine | 0.044mg | 0.049mg |
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| Saturated Fat | 0.032g | 0.04g |
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| Monounsaturated Fat | 0.003g | 0g |
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| Polyunsaturated fat | 0.054g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
29%
Minerals Daily Need Coverage Score
23%
25%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Russet potato is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.